Oestrogen dominance is becoming more common in the day and age. With associated conditions which can have a huge impact on our daily lives. One such condition which can be influenced by excess or the ay we process and eliminate oestrogen is endometriosis.
Endometriosis is a common condition where tissue that behaves like the lining of the womb (endometrium) is found in other parts of the body. It can appear in many different places, including the ovaries, fallopian tubes, inside the tummy, and in or around the bladder or bowel.
The symptoms of endometriosis can vary. Some women are badly affected, while others might not have any noticeable symptoms.
Symptoms can include:
• period pain that it isn’t relieved with painkillers
• heavy periods – for example, you may need to use lots of tampons or pads (or use them together), or the blood might soak through your clothes
• pelvic pain – this may just occur around the time of your period or you may have it all the time
• pain during and after sex
• pain or discomfort when going to the toilet
• bleeding from your bottom or blood in your poo
• feeling tired all the time
For some women, endometriosis can stop them from doing their normal activities, and it may sometimes lead to feelings of depression.
Oestrogen is a collection of hormones all grouped under the umbrella term ‘oestrogen’. Within this group you will find ‘good’ and ‘bad’ oestrogens. Many people who suffer from endometriosis have too much oestrogen, often referred to as ‘oestrogen dominance’ and also a high ratio of bad: good oestrogen.
Instead of letting this condition take over take action. It’s not all bad news taking a natural lifestyle approach can help boost our bodies to take control of oestrogen dominance. The first thing to consider is that oestrogen is everywhere. Our bodies make oestrogen hormones, however we are also exposed to a high level of oestrogens from our environment, which can significantly contribute to oestrogen overload. We take them in the form of medications, and we eat, drink and breathe them into the body. Oestrogen-like compounds are found in food, air and water, plastic residues, pesticides, industrial waste products, exhaust fumes, soap products, carpeting, furniture and much more. A high-fat, high-dairy, high sugar and low fibre diet also increases the amount of oestrogen in the body, and so does alcohol, being overweight or obese, the contraceptive pill and HRT. You would literally have to live in a bubble to escape the onslaught of everyday oestrogens!
Reduce environmental exposure to oestrogen – It’s almost impossible to avoid some environmental oestrogens, such as those present in the air we breathe. You can do a lot however to reduce your exposure to others. I visited my local second hand shops and bought glass jars with lids. Then when I buy any products wrapped in plastic I just transfer them to these jars. If you need any directions remember to cut that out and attach to jar. Some examples are rice, lentils, dates, raisons almost everything is now wrapped in plastic. I do the same with vegetables I remove the plastic as soon as I get home before storage. Choose glass storage or drinking containers (drinking water from a glass bottle is so much nicer) as most plastic ones contain oestrogen-like compounds, even the ones that are labelled BPA-free are questionable. If you do use plastics, never heat in a microwave, wash in a dishwasher or leave out in the sun as heat can increase the rate at which oestrogens are leached from the containers. Invest in a quality water filter for your home, buy organic food including meat and dairy products and choose natural toiletries and cosmetics too. By using glass and recycling you not only reduce the amount of oestrogen in your environment but you also support the environment.
Non-soy phytoestrogens from flaxseed and kudzu can help to improve the balance of oestrogens in the body. Phytoestrogens are oestrogen-like compounds found in plants that are much weaker than the oestrogens produced by the body. These plant oestrogens can take the place of stronger oestrogens produced by the body, resulting in a much lower oestrogen load overall.
Vitamin E – Low vitamin E has been associated with high oestrogen. Restoring optimal levels of this nutrient is key for supporting healthy oestrogen balance.
Magnesium – Typically lacking from the Western diet yet this mineral is essential to support a healthy oestrogen balance.
B Vitamins & N-Acetyl-l-Cysteine – Important nutrients for oestrogen balance.
L-Glutathione – Often referred to as the master antioxidant, glutathione is important for reducing potentially harmful free radicals, which can contribute to oestrogen overload.
Curcumin – This is found in turmeric and is being talked about a lot recently clinical research is linking it to many benefits for the body it acts as a useful antioxidant and anti-inflammatory nutrient.
Easy Tips
Increase Cruciferous Vegetables – Add plenty of broccoli and cauliflower into your diet to support oestrogen balance. Love broccoli!! Eat daily!! They contain a beneficial substance called di-indolylmethane (DIM) – A natural plant compound that can help to support a higher ratio of good: bad oestrogens in the body.
Reduce Dairy – Choose non-dairy versions of milk such as almond milk and reduce intake of cheese.
Eat Organic – Wherever possible, buy organic food, including fruits, vegetables, grains, meat, poultry and eggs or even better try and grow your own.
Increase Fibre – Regular elimination is important for oestrogen balance so make sure you get plenty of beneficial fibre in your diet in the form of fruits, vegetables, nuts, seeds, beans, lentils, oats and rye. If you do have a sluggish bowel you may need to address these issues with a health care professional. Please no laxatives these just speed up the digestive process which can have a huge impact on assimilation of vital nutrients.
Balance Fats – A typical Western diet is high in saturated and trans fats and low in beneficial polyunsaturated fats. Please no low fat diets though. It is the type of fat which is important and our bodies needs fats to function properly. For endometriosis it’s important to shift this balance around and increase intake of beneficial fats through nuts, seeds and oily fish, reduce saturated fats and completely avoid harmful trans fats
Avoid Alcohol, Caffeine, Sugar – These substances are known to contribute to unhealthy oestrogen balance so it’s important to cut down on alcohol, caffeine and sugar as much as possible.
Improve Body Composition – A healthy weight is associated with better oestrogen balance so it’s important to take steps to achieve this if you’re looking to improve your symptoms. Fat is also were oestrogen is stored.
Exercise – Regular exercise benefits pretty much every area of your health and the same is true for oestrogen balance too. If you find exercising in the evening I sleeping you awake at night try to exercise before work, in your lunch break or as early enough in the evening so you have time to wind down afterwards.
Relax – Like exercise, regular relaxation can deliver immense benefits to your health.
Any changes you make to your diet or supplements please consult a health care professional before hand.
